Quick and easy baked ham and egg cups are a quick and easy high-protein keto breakfast. It’s a simple idea to use a piece of ham instead of pastry.

Ham and egg cups are incredibly versatile, naturally gluten-free, grain-free, and wheat-free.

They’re almost zero carbs, high protein, and delicious. The perfect keto snack and lunch box filler.

Baked ham and egg cups

What are baked ham and egg cups?

Baked ham and egg cups use a thin slice of ham to line a muffin tray instead of using a pastry or an all-purpose flour muffin dough.

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Ham and egg cups are versatile and are traditionally a mixture of eggs, cooked meat, and vegetables baked inside a ham “cup”. They are crustless, naturally gluten-free, low-carb, and more often than not, keto too.

Ham and egg cups are a great way to start your day. Rather than high sugar granola and cereal that will give you a sugar crash mid-morning, start your day with a high-protein breakfast that’s also nutrient rich.

Are ham and egg cups keto?

The basic low-carb ham and egg cups recipe is keto. But as you begin to add more vegetables, the carbs may slowly add up. If your children enjoy higher carb vegetables such as peas and corn in their ham cups, then they will no longer be keto.

It also depends on how many low-carb ham and egg cups you decide to eat in one sitting.

Nutrition values: 1 serving baked ham and egg cup = 0.8 g net carbs, 11.5 g protein, 10 g fat, 142 calories.

You can calculate your daily carbs, protein and fat using the FREE macro calculator.

Are ham and egg cups high protein?

Yes. Each ham and egg cup contains 11g of protein, which packs a mighty punch for such a small snack.

If you want even higher protein, you can choose to put more meat inside your keto cups, such as keto ham or bacon.

What ham should you use?

I like to use the best quality deli ham I can buy. I like to buy ham that has been cut off the bone, and I avoid the pre-formed ham in the shape of squares, circles or dinosaurs.

Try to select ham that has no sugar and the least amount of additives and preservatives as possible.

Alternatively, you can easily make your own keto glazed ham.

What vegetables can you hide in ham and egg cups?

As you know, I love adding more veggies wherever I can and these are no exception. And if you’ve got picky eaters, this is a great way to disguise vegetables.

My favorite vegetables are sliced spring onions, mushrooms, a cherry tomato or even leftover broccoli. I add the vegetables to the bottom of the ham cup (that is lining the muffin tin) and pour the egg mixture on top.

Alternatively, just crack a whole egg into the ham lined muffin pan. Sprinkle with grated shredded cheese or top with a cherry tomato. The possibilities of these low-carb ham and egg cups are endless.

They are also a great lunch box filler, especially for picky kids.

You can make the ham cups for each child. They get to choose their own fillings. This guarantees the ham cups will be eaten.


Baked ham cups are packed with protein and full of flavor. They’re perfect for breakfast meal prep so you can have a grab-and-go ham and egg breakfast on busy mornings. So have a stash of these prepared in your fridge or freezer, and avoid takeouts or drive-throughs.

You only need 2 ingredients, ham and eggs, the rest are optional.

  • Ham – or prosciutto to line th emuffin tin instead of pastry.
  • Eggs – I use medium or large eggs.
  • Spring onion – a few small slices at the bottom of the ham casing provides a lovely gentl onion flavor without the carbs.
  • Cooked bacon – I like to add more protein into any low carb breakfast so choose whatever leftover meat you have.
  • Shredded cheese – shredded cheddar cheese or mozzarella cheese can be added to the bottom of the ham cups in the muffin tins and/or over the top to creat a crispy cheese crust.
  • Vegetables – any sliced vegetables or leftover vegetable work well. Avoid wattery vegetables and go for sturdy vegetables such as diced capsicum,

How to make baked egg cups

1: Ham – Use a thin large slice of ham or prosciutto to line a muffin tray that has been sprayed with cooking spray.

Ham lined muffin cases

2: Eggs – You can either crack a whole egg into the ham cups or whisk the eggs with a few tablespoons of heavy cream then pour between the muffin cups.

Eggs cracked into the ham lined muffin tin

3: Extras – Add vegetables such as cherry tomato, and extra leftover meat.

Cherry tomatoes served on baked egg cups

4: Cheese – Sprinkle over the top and season with salt and pepper and even a pinch of chili (if you like your breakfast spicy)

Variations of baked ham and egg cups

How to bake in the oven

Preheat the oven to 180C/350F and cook in the muffin tin for 15 minutes, or until cooked. The delicious cheese crust will be browned and crispy.

How to bake in the air fryer

The cook time will be the same in your air fryer, but it means you don’t need to heat up your entire oven for your low carb breakfast.

You can either use individual silicone muffin cases or a small round muffin tray that is suitable for air fryers.

Using an air fryer to cook your ham and egg breakfast is fast and simple.

  1. Preheat to 180C/350F.
  2. Gently place each silicone muffin cases into the air fryer. Ensure there is plenty of space between them.
  3. Cook for 10 minutes, open the drawer and turn the muffin cups if the cheese is not browned evenly.
  4. Cook for a further 5 minutes.

If you love using your air fryer, I have 101 keto air fryer recipes for you to choose from (chicken, pork, ground beef, salmon, vegetables, and even desserts). Discover how to use your air fryer plus FREE printable air fryer cooking cheat sheets.

Can you freeze ham and egg cups?


I have got into the routine of making a dozen on a Sunday night for the next week’s lunch boxes and freezer. Ham and egg cups take no time at all to prepare.

I keep a few keto cups in the fridge for up to 3 days, the remainder I store in the freezer.

To store in the freezer I keep the keto cups in an airtight container, lined with baking parchment. Store in the freezer for up to 3 months. When it’s time to defrost, either leave in the fridge overnight for the next day. Leave on the counter top for 1 hour or warm in the oven or microwave until piping hit.

Keto Baked Ham And Egg Cups Recipe

Add anything you like into baked ham and egg cups. What about sneaking some extra veggies in there? Extra cheese?
5 from 1 vote
Print Pin Rate
Course: Dinner, Lunch, Lunch boxes, Snacks
Cuisine: Gluten Free, Grain free, Keto, LCHF, Low Carb, No Sugars, Wheat Free
Keyword: Low-carb ham and egg cups
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 12
Calories: 142.4kcal
Author: Thinlicious.com
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  • 12 slices ham
  • 10 eggs – medium
  • 1 spring onion/scallion optional
  • 2 slices bacon – diced optional
  • shredded/grated cheese
  • various vegetables – diced optional


  • Line a cupcake or muffin tray with a thin slice of ham. You can use either an oiled muffin tray or silicone cupcake cases.
  • Place your choices of fillings into the bottom of the ham. I used 2 slices of spring onion, a few bacon pieces and whatever vegetables you choose.
  • Crack a whole egg into each ham lined cupcake/muffin tray. Alternatively whisk all the eggs with a tablespoon or two of cream and pout the egg mixture evenly between all the muffin cases.
  • Top with grated shredded cheese.
  • Bake at 180C/350F for 15 minutes or until cooked through.
  • Once cooled, remove and place on a wire rack until completely cold before storing in the fridge or freezer.



Serving: 1(makes 12)Calories: 142.4kcalCarbohydrates: 0.9gProtein: 11.5gFat: 10gSodium: 413.3mgPotassium: 154.5mgFiber: 0.1gSugar: 0.7gVitamin A: 226.2IUVitamin C: 0.2mgCalcium: 35.2mgIron: 0.9mg

For more lunch ideas, take a look at these posts:

How to be a low carb family - 35 easy family melas with action plans, guides and healthy fast food. | ditchthecarbs.com

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Recipe Rating


  1. Hi Libby ! Thanks so much for sharing this cute recipe !
    Love ‘hiding’ the veggies – the old ‘tuck the broccoli under something else on the plate’ technique , only much tastier !

  2. How long would these last in the fridge for? Would it depend if you used egg mixture or a whole egg? TIA

    1. I only use whole eggs and they stay fresh in the fridge for 3-4 days. You can freeze them too and be super organised for the week ahead.

  3. These look great! Would you freeze before or after you’ve cooked them?

  4. When you use them for lunches for the week, do you heat them up or do they still taste good cold? (I might be able to convince my kids to eat these haha! But they can’t heat them up at preschool)

    1. I serve them cold. I just pop them in their lunch boxes and I don’t even use freezer blocks for any of my children and never had a problem. Ask them what they would like in their own ham and egg cups and they seem to be more open to trying new ideas.

  5. Hiya, This is probably a silly question to ask, but do you precook the added veggies before adding to the mixture please ? Cheers . Excellent website !!!

    1. I tend to add leftover cooked vegetables from the night before, or if they aren’t pre cooked like this, I will cut them up so they are small and will cook in the time it takes for the ham and egg cups to cook. Some vegetables don’t need pre cooking such as cherry tomatoes, spinach, mushrooms etc.

  6. You don’t cook the bacon prior do you? I saw you said you don’t in the crustless bacon and egg pies and wondered if it was true for this recipe as well. Thanks!

    1. No I don’t cook it before hand, I just cut it into tiny pieces and it always cooks well inside the ham and egg cup. If you are concerned however, please feel free to fry the bacon before to ensure it is cooked 🙂

  7. just wondering what ham you use?

    1. I either use ham off the bone (sometimes a bit too thick so I use it as a ‘base’) or thinly sliced ham (slightly more processed but I choose one with minimal ingredients). Otherwise thin deli sliced roast beef works well too.

  8. Hi there, just made these and I wonder where I went wrong. They tasted good, and I made them exactly as suggested, however the paper up stuck to the egg, wasted half the egg mixture and it also leaked all over the pan, as though they were trying to be a soufflé!
    I appreciate the website and all your recipes, I just wish I had had better luck! The muffin tin took forever to clean, so I’d like to ensure I don’t make the same mistake twice.

    1. It sounds like maybe the paper cup cases were too small (hence why they overflowed). I tend to use silicon cases as they never ever stick. I hope you have better luck next time 🙁

  9. 5 stars
    Eggs related recipes are wonderful to me. I love your recipe and I really want to add this to my breakfast plan immediately.

  10. Hi I don’t have a full milk can I use coconut milk or what kind of cream do I have to use?

    1. I wouldn’t recommend using coconut cream because it would impart a coconut flavour into the savoury ham and egg cups. I use double/heavy cream or full-fat milk which is fairly bland tasting. You can omit this entirely. The cream just makes them a little lighter in texture.

  11. Converter to cups is not working

    Sure, I can search it but I’m old and tired of converting in USA

    Recipe looks good

    1. Luckily there is a great feature so you don’t have to convert any more – yay! Simply click on the big red buttons above the ingredient list and voila – grams to cups or cups to grams. Throw away your calculator. I want to make living low-carb and keto as easy peasy as possible.